In our busy, fast-paced life, stress is everywhere and hard to avoid. Negative stress can be described as the kind that clouds our thinking, affects our job performance and everyday activities and increases stomach acid production. This increase in stomach acid can cause bouts of no appetite and then, when you feel better, over-eating may result. A roller-coaster effect happens with our appetite causing weight fluctuations. Sometimes we use our appetite to bury emotional pain, referred to as emotional eating.
Combating Stress
Getting a handle on stress is the first important step in preventing the pain and sickness that often follows. Recognize the symptoms and stop to ask what may be causing them. Writing them down will help track reoccurring stress unique to the individual. Common stress situations may be financial issues, family and relational conflicts and work demands. Chronic stress, left untreated, may lead to allergies, migraines, fatigue, pain and depression. Adequate sleep is important and the help of a physician may be necessary if prolonged sleep disturbances occur.
Counseling and Relaxation
Getting help from a counselor will provide the tools to positively deal with life situations that may be causing negative effects both physically and emotionally. Counseling can help the individual recognize triggers that bring up stressful events from the past and cause a stress response with symptoms such as: anxiety, rapid heartbeat, increased blood pressure, feeling faint, irritable bowel and migraines. Make it a priority to take time out each day to simply relax. Take an inventory of life habits and see where changes can be made to provide balance. The University of Michigan, Pain Research Center, has a free resource concerning stress and illness. It describes the relaxation response and how to incorporate it into daily life. Relaxation techniques become habit if practiced enough.
Nutrition
In order to avoid unexpected weight loss due to lack of appetite, have low-fat, low-refined-sugar foods available that do not take a lot of preparation, such as whole-grain breads and cereals, 100-percent juice, crackers and soup. Try not to skip meals and have liquid protein supplements available if you experience a prolonged lack of appetite. On the other hand, binge eating can cause unintended weight gain. The foods kept readily available should be healthy choices to avoid the temptation of grabbing from a vending machine or running to the nearest fast food restaurant. Keep fresh, washed fruit available. If it's already washed, we're more likely to grab it and eat. Keep prepared salads in the refrigerator. Purchase whole-grain products and low fat milk. Legumes help increase fiber and the feeling of being full. Pay attention to portion size, try not to eat fast and chew well to prevent over-eating. Don't be afraid to try new foods and recipes. Taking control of your meal choices can be empowering which leads to emotional strength and confidence.
Physical Activity
Staying fit will keep your muscles strong, preventing injury and back pain. Exercising boosts the brain's neurotransmitters and releases endorphins that help reduce the incidence of depression. Activity alone can be relaxing because it changes the focus from stressful situations to concentrating on the activity being performed. Having regular activity reduces anxiety and improves sleep habits. It is not necessary to be an athlete or spend a lot of money on gyms. Incorporate activity with things you like to do, such as going for a brisk walk, playing basketball in the driveway, having dumbbells available at home and turning off the television. Vary your activity choices so they don't become boring or monotonous.
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